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05 Jan 09
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The Westside method is a periodization program known as conjugated periodization. Simply put, this means that several abilities are coupled together throughout the training. The Western method of periodization separates these variables while the Westside method puts it all together at the same time. The entire Westside method is centered around three basic pathways to strength development:
1. Max Effort
2. Repetition
3. Dynamic Effort -
So how do you use this method? First, decide on one main exercise that will be trained with this method. After a proper warm-up, proceed to this exercise and begin to warm up with the bar. Taking small weight increases, you begin to work up in weight with sets of three reps. When three reps begins to feel heavy, you drop down to single reps. This is when you begin to try to max out on the exercise. Keep increasing the weight until you've reached your one rep max. Make sure to keep track of what this record is because this is what you'll try to beat next time out
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The best max effort exercises for the squat and deadlift are good mornings, low box squats and deadlifts themselves. The good morning is probably the best overall exercise for strength development and should be utilized 70% of all max effort days.
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The best max effort exercises for the bench press are the floor press, board press, close grip bench press, JM press, and reverse band presses.
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Max Effort Parameters Load (Intensity) 90 to 100% Number of Exercises 1 Repetitions 1-3 Rest Interval 2 to 5 minutes Frequency / Week 1 (Squat Day) / 1(Bench Day) Weeks per Exercise 1-3 -
The repetition method, otherwise known as the bodybuilding method, is the best method for the development of muscle hypertrophy (growth). This is the method in which all supplemental and accessory exercises are trained. This method is defined as "lifting a non-maximal load to failure." It's during the fatigued state when the muscles develop maximal force. According to this method, it's only during the final lifts that, because of fatigue, the maximal number of motor units are recruited. This system of training has a great influence on the development of muscle mass which is why it's become so popular among the bodybuilding population.
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Westside has modified this principle to what I refer to as the modified repetition method. With the modified version all sets should be stopped with the breakdown of technique and there should always be a rep or two left in you. Remember this principle is applied to all supplemental and accessory movements. These movements are designed to be exactly what they are: supplemental and accessory. The main goals of these movements are to complement the overall training program, not take away. By training to failure on every set you'd be taking away from the general purpose of the movements, which is to increase work capacity.
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Modified Repetition Method Parameters Load (Intensity) 60 � 80% Number of Exercises All Supplemental and accessory Sets / Repetitions 5-8 / 6 - 15 Rest Interval 1 to 3 minutes Frequency / Week All workouts Weeks per Exercise 1-5 -
The dynamic effort method is used to train the box squat and bench press. This method is defined as lifting a non-maximal load with the greatest speed possible. This method should be coupled with compensatory acceleration. This means you must apply as much force as possible to the barbell, i.e. pushing as hard and as fast as you can in the concentric phase of the lift. If you squat 700 pounds and are training with 400 pounds, then you should be applying 700 pounds of force to the barbell.
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Optimal Number of Lifts by Percent (Prilepin 1974) Percent
Repetitions
Optimal
Range
70
3 - 6
18 Lifts
12 -24
80
2 - 4
15 lifts
10 -20
90
1 - 2
7 - 10 Lifts
4 -10
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<tr><td valign="top" bgcolor="#3366cc" width="95"><table border="0" nof="TI" cellpadding="4" width="95" cellspacing="0"><tbody><tr><td><p align="center">Exercise</p></td><br/> </tr><br/> </tbody></table><br/> </td><br/> <td valign="top" bgcolor="#3366cc" width="49"><br/> <table border="0" nof="TI" cellpadding="4" width="49" cellspacing="0"><br/> <tbody><tr><br/> <td><br/> <p align="center"><br/> Sets</p></td><br/> </tr><br/> </tbody></table><br/> </td><br/> <td valign="top" bgcolor="#3366cc" width="54"><br/> <table border="0" nof="TI" cellpadding="4" width="54" cellspacing="0"><br/> <tbody><tr><br/> <td><br/> <p align="center"><br/> Reps</p></td><br/> </tr><br/> </tbody></table><br/> </td><br/> <td valign="top" bgcolor="#3366cc" width="64"><br/> <table border="0" nof="TI" cellpadding="4" width="64" cellspacing="0"><br/> <tbody><tr><br/> <td><br/> <p align="center"><br/> Weight</p></td><br/> </tr><br/> </tbody></table><br/> </td><br/> <td valign="top" bgcolor="#3366cc" width="54"><br/> <table border="0" nof="TI" cellpadding="4" width="54" cellspacing="0"><br/> <tbody><tr><br/> <td><br/> <p align="center"><br/> Rest</p></td><br/> </tr><br/> </tbody></table><br/> </td><br/> </tr><br/> <tr><br/> <td valign="top" width="95"><br/> <table border="0" nof="TI" cellpadding="4" width="95" cellspacing="0"><br/> <tbody><tr><br/> <td><br/> <p align="center"><br/> Box <br/> Squats</p></td><br/> </tr><br/> </tbody></table><br/> </td><br/> <td valign="top" bgcolor="#6699ff" width="49"><br/> <table border="0" nof="TI" cellpadding="4" width="49" cellspacing="0"><br/> <tbody><tr><br/> <td><br/> <p align="center"><br/> 2</p></td><br/> </tr><br/> </tbody></table><br/> </td><br/> <td valign="top" bgcolor="#cccccc" width="54"><br/> <table border="0" nof="TI" cellpadding="4" width="54" cellspacing="0"><br/> <tbody><tr><br/> <td><br/> <p align="center"><br/> 2</p></td><br/> </tr><br/> </tbody></table><br/> </td><br/> <td valign="top" bgcolor="#6699ff" width="64"><br/> <table border="0" nof="TI" cellpadding="4" width="64" cellspacing="0"><br/> <tbody><tr><br/> <td><br/> <p align="center"><br/> 135</p></td><br/> </tr><br/> </tbody></table><br/> </td><br/> <td valign="top" bgcolor="#cccccc" width="54"><br/> <table border="0" nof="TI" cellpadding="4" width="54" cellspacing="0"><br/> <tbody><tr><br/> <td><br/> <p align="center"><br/> 1 min</p></td><br/> </tr><br/> </tbody></table><br/> </td><br/> </tr><br/> <tr><br/> <!-- [if !supportEmptyParas] --><br/><!-- [endif] --><br/><br/> <td valign="top" width="95"><br/> <table border="0" nof="TI" cellpadding="4" width="95" cellspacing="0"><br/> <tbody><tr><br/> <td><br/> <p align="center"><br/> </p></td><br/> </tr><br/> </tbody></table><br/> </td><br/> <td valign="top" bgcolor="#6699ff" width="49"><br/> <table border="0" nof="TI" cellpadding="4" width="49" cellspacing="0"><br/> <tbody><tr><br/> <td><br/> <p align="center"><br/> 1</p></td><br/> </tr><br/> </tbody></table><br/> </td><br/> <td valign="top" bgcolor="#cccccc" width="54"><br/> <table border="0" nof="TI" cellpadding="4" width="54" cellspacing="0"><br/> <tbody><tr><br/> <td><br/> <p align="center"><br/> 2</p></td><br/> </tr><br/> </tbody></table><br/> </td><br/> <td valign="top" bgcolor="#6699ff" width="64"><br/> <table border="0" nof="TI" cellpadding="4" width="64" cellspacing="0"><br/> <tbody><tr><br/> <td><br/> <p align="center"><br/> 225</p></td><br/> </tr><br/> </tbody></table><br/> </td><br/> <td valign="top" bgcolor="#cccccc" width="54"><br/> <table border="0" nof="TI" cellpadding="4" width="54" cellspacing="0"><br/> <tbody><tr><br/> <td><br/> <p align="center"><br/> 1 min</p></td><br/> </tr><br/> </tbody></table><br/> </td><br/> </tr><br/> <tr><br/> <!-- [if !supportEmptyParas] --><br/><!-- [endif] --><br/><br/> <td valign="top" height="16" width="95"><br/> <table border="0" nof="TI" cellpadding="4" width="95" cellspacing="0"><br/> <tbody><tr><br/> <td><br/> <p align="center"><br/> </p></td><br/> </tr><br/> </tbody></table><br/> </td><br/> <td valign="top" bgcolor="#6699ff" width="49"><br/> <table border="0" nof="TI" cellpadding="4" width="49" cellspacing="0"><br/> <tbody><tr><br/> <td><br/> <p align="center"><br/> 1</p></td><br/> </tr><br/> </tbody></table><br/> </td><br/> <td valign="top" bgcolor="#cccccc" width="54"><br/> <table border="0" nof="TI" cellpadding="4" width="54" cellspacing="0"><br/> <tbody><tr><br/> <td><br/> <p align="center"><br/> 2</p></td><br/> </tr><br/> </tbody></table><br/> </td><br/> <td valign="top" bgcolor="#6699ff" width="64"><br/> <table border="0" nof="TI" cellpadding="4" width="64" cellspacing="0"><br/> <tbody><tr><br/> <td><br/> <p align="center"><br/> 315</p></td><br/> </tr><br/> </tbody></table><br/> </td><br/> <td valign="top" bgcolor="#cccccc" width="54"><br/> <table border="0" nof="TI" cellpadding="4" width="54" cellspacing="0"><br/> <tbody><tr><br/> <td><br/> <p align="center"><br/> 1 min</p></td><br/> </tr><br/> </tbody></table><br/> </td><br/> </tr><br/> <tr><br/> <!-- [if !supportEmptyParas] --><br/><!-- [endif] --><br/><br/> <td valign="top" width="95"><br/> <table border="0" nof="TI" cellpadding="4" width="95" cellspacing="0"><br/> <tbody><tr><br/> <td><br/> <p align="center"><br/> </p></td><br/> </tr><br/> </tbody></table><br/> </td><br/> <td valign="top" bgcolor="#6699ff" width="49"><br/> <table border="0" nof="TI" cellpadding="4" width="49" cellspacing="0"><br/> <tbody><tr><br/> <td><br/> <p align="center"><br/> 1</p></td><br/> </tr><br/> </tbody></table><br/> </td><br/> <td valign="top" bgcolor="#cccccc" width="54"><br/> <table border="0" nof="TI" cellpadding="4" width="54" cellspacing="0"><br/> <tbody><tr><br/> <td><br/> <p align="center"><br/> 2</p></td><br/> </tr><br/> </tbody></table><br/> </td><br/> <td valign="top" bgcolor="#6699ff" width="64"><br/> <table border="0" nof="TI" cellpadding="4" width="64" cellspacing="0"><br/> <tbody><tr><br/> <td><br/> <p align="center"><br/> 405</p></td><br/> </tr><br/> </tbody></table><br/> </td><br/> <td valign="top" bgcolor="#cccccc" width="54"><br/> <table border="0" nof="TI" cellpadding="4" width="54" cellspacing="0"><br/> <tbody><tr><br/> <td><br/> <p align="center"><br/> 1 min</p></td><br/> </tr><br/> </tbody></table><br/> </td><br/> </tr><br/> <tr><br/> <!-- [if !supportEmptyParas] --><br/><!-- [endif] --><br/><br/> <td valign="top" width="95"><br/> <table border="0" nof="TI" cellpadding="4" width="95" cellspacing="0"><br/> <tbody><tr><br/> <td><br/> <p align="center"><br/> </p></td><br/> </tr><br/> </tbody></table><br/> </td><br/> <td valign="top" bgcolor="#6699ff" width="49"><br/> <table border="0" nof="TI" cellpadding="4" width="49" cellspacing="0"><br/> <tbody><tr><br/> <td><br/> <p align="center"><br/> 8</p></td><br/> </tr><br/> </tbody></table><br/> </td><br/> <td valign="top" bgcolor="#cccccc" width="54"><br/> <table border="0" nof="TI" cellpadding="4" width="54" cellspacing="0"><br/> <tbody><tr><br/> <td><br/> <p align="center"><br/> 2</p></td><br/> </tr><br/> </tbody></table><br/> </td><br/> <td valign="top" bgcolor="#6699ff" width="64"><br/> <table border="0" nof="TI" cellpadding="4" width="64" cellspacing="0"><br/> <tbody><tr><br/> <td><br/> <p align="center"><br/> 455</p></td><br/> </tr><br/> </tbody></table><br/> </td><br/> <td valign="top" bgcolor="#cccccc" width="54"><br/> <table border="0" nof="TI" cellpadding="4" width="54" cellspacing="0"><br/> <tbody><tr><br/> <td><br/> <p align="center"><br/> 1 min</p></td></tr></tbody></table></td></tr>
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The squat workout should begin after a general warm-up of exercises such as reverse hypers, sled dragging and pulldown abs. These exercises should be light and used to warm up and get loose. The first sets should be light and concentrate on good technique. Do as many sets as you need with the lighter weight until you feel warmed up. Progress up to your desired training weight. Once at your training weight, the rest period becomes critical. You'll only rest one minute between sets.
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The bench press workout should begin with a light general warm-up consisting of upper body sled work and warm-up exercises for the bench press. These can include light shoulder raises to the front, side and rear, as well as some light triceps extension or pushdown movements. After the warm-up you'd move onto the actual bench press movement.
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Monday: Max effort squat and deadlift training
1. The max effort exercise: work up to 1 to 3 rep max
2. The supplemental movement:
� This will include one exercise for the hamstrings. The best movements for them include partial deadlifts, stiff leg deadlifts, Romanian deadlifts and glute/ham raises for three to six sets of 5 to 8 reps.
3. The accessory movements:
� One or two abdominal movements
� One lower back movement: The best exercise for this purpose is the reverse hyper for three to four sets of 6 to10 reps.
4. Prehabilation Movements
� This can include exercises for the knee and hip joints. The best movements for this purpose include any type of lower body sled dragging.
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Wednesday: Max effort bench press training
1. The max effort exercise: work up to 1 or 3 rep max
2. Supplemental exercise: Tricep movement with high volume (six to eight sets for 8 to 12 reps). The best exercises for this group include JM presses, and barbell or dumbbell extensions.
3. Accessory movements: (triceps, lats, delts)
� This includes movements for the lats, shoulders and possibly extra tricep work. The best movements for this group include tricep extensions, rows and various shoulder raises.
4. Prehabilation Movements: (training of the joints)
� This includes movements for the elbow and shoulder joints: The best movements for this group include external shoulder rotations, press downs and sled dragging for two to four sets of 12 to 15 reps.
The training structure for this day is exactly the same as Monday's workout.
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Friday: Dynamic squat and deadlift training
1. The box squat: Work up to 8 sets of 2 reps with prescribed percentage
2. The supplemental movement:
� This will include one exercise for the hamstrings. The best movements for the hams include partial deadlifts, stiff leg deadlifts, Romanian deadlifts and glute/ham raises for four to six sets of 5 to 8 reps.
3. The accessory movements:
� One or two abdominal movements for three to five sets of 6 to 12 reps
a. One lower back movement: The best exercise for this purpose is the reverse hyper performed for three to four sets of 8 reps.
4. Prehabilation Movements
� This can include exercises for the knee and hip joints. The best movements for this purpose include any type of lower body sled dragging.
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Week
Percent
1
60%
2
63%
3
66%
4
70%
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Sunday: Bench press training1. The Bench Press: Work up to 8 sets of 3 reps using three different grips all inside the rings.
2. Supplemental Exercise: Tricep movement with high intensity (two to four sets for 2 to 8 reps). The best movements are close grip bench presses, JM presses, and dumbbell or barbell extensions.
3. Accessory movements: (triceps, lats, delts)
� This includes movements for the lats, shoulders and possibly extra tricep work. The best movements for this group include tricep extensions, rows and various shoulder raises.
4. Prehabilation Movements: (training of the joints)
� This includes movements for the elbow and shoulder joints. The best movements for this group include external shoulder rotations, press downs and sled dragging for two to four sets of 12 to 15 reps.
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